Personal Log - 2020 V2

Mowglisml

Mowglisml

Well-known member
New log

notes:
*last time I went to the gym was sometime in late February? I can't remember.
*Did some upper/lower workouts here and there and took weeks off as well.
*Stopped taking any pre-workouts (even non-stim) since around late January.
*Currently only use aminos and creatine.
*I have some weights and elitefts bands
 
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Week 1 - Legs
05/11/2020

Seated Leg Curl w/Bands: red mini x20, x20, green mini x4, orange light x4, orange x8 > green x6 > 10 partials
Front Squats: 65x10, 95x10, 115x6, 135x8, 145x8
Back Squats: 95x8, 115x6, 135x6, 135x10 > 115x8 > 95x8
BB Walking Lunge: 65x10, 10 (each leg)
BB RDL: 115x4, 135x4, 155x8
Standing Calf: BWx20, 20, (2) 17.5lbs KBs each hand x 10 > BWx10 > 10 sec stretch > 10 sec squeeze [2 rounds]
 
Week 1 - Chest/ Shoulders
05/13/2020

Slight Incline KB Press: red mini x 20, 17.5 KBs x 20, 17.5 KB + red mini x 4, 17.5 KB + green, 17.5 KB + orange x 8
BB Press: 95x10, 115x3, 135x3, 155x6
KB smash press: 10 x10, 17.5x10, 17.5 x8>7>5 (cluster)
Band Fly: red x8, 8
Bent Over Lateral: 17.5 KBs x25, 25, 25
Seated BB Shoulder Press: 45x8, 65x8, 80x12, 10>7>5 (cluster)
DB Y raise: 5x12, 12, 10x12
Band Crunches: red x15, greenx15, 15, 15
 
Week 1 - Back
05/15/2020

One Arm BB Row: x15, 10x10, 20x10, 35x10, 40x8
Supinated pulldown (Band): redx10, greenx10, x10
Deadlifts: 135x4, 170x4, 205x4, 240x6,6,6
Band Chest Pulls: redx10, 10, 10
KB Band Pullover: 17.5+ red x 10,10
Band Shrugs: green x 30,30
Leg Raises: 4 sets to failure (~12-15 reps)
 
Week 1 - Arms
05/16/2020

Hammer Curls/ Tri Kickbacks (bands): green/red x 10, 10, 10, 10
KB Drag curls/ Lying KB Extension: 17.5 (each hand) x8/11, 8/11, 8/11, 8/11
KB Preacher curls/ band bent over extension: 17.5 (each hand) x 8/ greenx12, ", "
Standing Calf: BWx20, 20, (2) 17.5lbs KBs each hand x 10 > BWx10 > 10 sec stretch > 10 sec squeeze [4 rounds]
 
Week 2 - Legs
05/18/2020

Seated Leg Curl w/Bands: red mini x20, x20, green mini x4, orange light x4, orange x8 > x6 > x6 (cluster)
Front Squats: 65x10, 95x10, 115x6, 140x8, 150x8
Back Squats: 115x6, 135x6, 135x10 > x5 > x5 (cluster)
Leg extension alternative w/ band (from Meadows YouTube workouts): orangex10>25 partials (2 rounds)
BB RDL: 115x5, 135x5, 155x8, x8
 
Week 2 - Chest/Shoulders
05/20/2020

Slight Incline BB Press: 45x15, 65x10, 94x5, 115x4, 145x9
BB Bench Press: 95x10, 115x3, 135x3, 155x8
Dips: x10,10,10
Band Low Fly angle: red (R) x8, green (G) x4, orange (O)x8 > Gx6 > Rx6 >rest 5 sec > Rx6 > 10 sec iso hold
Landmine Shoulder Press: Barx8, 10x5, 25x8, 35x8, 8, 8
Bent Over Latera/ Side Lateral: 17.5KBs x 20/ 10 DBs x 10 (3 rounds)
Crunches: 4x15-12

PWO Stack:

FF7 Remake and ... this extremely delicious spread.
Invalid Link Removed
 
Never knew you were a RPG Junkie like myself.
Played all the FF's. One of my all-time favorite series
Legend of Mana, Legend of Legaia, Legend of Dragoon, Chrono Cross, Baldurs Gate, Kingdom Hearts, Dragon Age, Divinity, Suikoden I and II, The witcher, neverwinter nights, Darkcloud, Xenoblade, Phantasy Star

#OldSchool haha
 
Hell yea! I only got to play some of those when i was little at my cousins. When i got my own money in 7th grade i bought a playstation and a used FF7! I have FF7 on my phone lol. Have you played the remake?
 
Mowglisml said:
Week 2 - Chest/Shoulders
05/20/2020

Slight Incline BB Press: 45x15, 65x10, 94x5, 115x4, 145x9
BB Bench Press: 95x10, 115x3, 135x3, 155x8
Dips: x10,10,10
Band Low Fly angle: red (R) x8, green (G) x4, orange (O)x8 > Gx6 > Rx6 >rest 5 sec > Rx6 > 10 sec iso hold
Landmine Shoulder Press: Barx8, 10x5, 25x8, 35x8, 8, 8
Bent Over Latera/ Side Lateral: 17.5KBs x 20/ 10 DBs x 10 (3 rounds)
Crunches: 4x15-12

PWO Stack:

FF7 Remake and ... this extremely delicious spread.
Invalid Link Removed
Click to expand...
Came in because I saw the nuts n more, staying because of the FF7 remake comment! How are both things?! I recently picked up Nuts N More Cookie Dough and Maple Pretzel, I'm addicted. Thought about getting PS4 just for the remake...
 
Mowglisml said:
Hell yea! I only got to play some of those when i was little at my cousins. When i got my own money in 7th grade i bought a playstation and a used FF7! I have FF7 on my phone lol. Have you played the remake?
Click to expand...
I dont have a PS4 and I have 0 time to play video games
I work 55+ Hours a week
Ive been selling my baked goods on the weekend (doing shipments)
and then time between CP, Beam, BFF, Online clients..... it all adds up
 
Segansational said:
Came in because I saw the nuts n more, staying because of the FF7 remake comment! How are both things?! I recently picked up Nuts N More Cookie Dough and Maple Pretzel, I'm addicted. Thought about getting PS4 just for the remake...
Click to expand...
I have only tried this flavor, but it is really delicious. Taste exactly like cinnamon bun with raisins. As for the remake. I bought a PS4 in December just for it. It is amazing. First time playing an action based RPG, so I went in open minded and I am loving it.
 
Week 2 - Back
05/22/2020

One Arm BB Row: x15, 10x10, 27.5x6, 35x12, 40x10
Supinated pulldown (Band): redx10, greenx12, x12
BB Row: 115x10,10,10
Band pullover: redx12,12,12
Band Hypers: Grey x15,15,17
Band Shrugs: green x 30,30
Standing Calf: bwx20,20, 17.5 Kbs each hand x10> bwx10, 10 sec stretch > 10 sec iso hold > 10 partials (2 rounds)
 
Week 2 - Arms
05/23/2020

Set:
Band Trip pushdown/Lying KB Exten./Bent Over Ext: greenx10/ 17.5x10/ greenx10, 10/10/8, 10/8/9, 10/8/8

Set:
BB Curl/ DB Hammer/ Band 1 arm curl: 65x8/ 10s x 10/ Green x8, 8/10/8, 8/10/8, 8/10/8

Leg Raises: 4x15

Post Workout
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Week 3 - Legs
05/26/2020

Seated Leg Curl w/Bands: red mini x20, x20, green mini x5, orange light x4, orange x 10,10,10
Front Squats: 65x10, 95x10, 115x6, 130x3, 150x8, 155x8
Leg extension alternative w/ band (from Meadows YouTube workouts): gx20, ox10>20>20 (cluster, first 10 are with 2 sec iso)
Back Squats: 135x30 > x6 > x6(cluster)
BB RDL: 135x5, 155x8, x8, x8
 
Mowglisml said:
Week 3 - Legs
05/26/2020

Seated Leg Curl w/Bands: red mini x20, x20, green mini x5, orange light x4, orange x 10,10,10
Front Squats: 65x10, 95x10, 115x6, 130x3, 150x8, 155x8
Leg extension alternative w/ band (from Meadows YouTube workouts): gx20, ox10>20>20 (cluster, first 10 are with 2 sec iso)
Back Squats: 135x30 > x6 > x6(cluster)
BB RDL: 135x5, 155x8, x8, x8
Click to expand...
What are the clusters?
 
Week 3 - Chest/Shoulders
05/28/2020

Slight Incline BB Press: 45x15, 65x10, 94x5, 115x4, 145x11 (last rep was sloppy)
BB Bench Press: 95x10, 115x3, 135x3, 155x8
Pushups +band: redbandx10 > 5 >3 (cluster)
Dips: x8,9,8,8
Landmine Shoulder Press: 10x8, 25x5, 25x5, 35x8, 8, 11
Bent Over Latera/ Side Lateral: 17.5KBs x 30/ 10 DBs x 15 (3 rounds)
Standing Calf: bwx20,20, 17.5 Kbs each hand x15> bwx15, 10 sec stretch > 10 sec iso hold > 15 partials (4 rounds)

PWO Meal - Sparta Cinna Crunch Chia mini bowl:
The pumps were insane today. Right from my first warm-up set. Only difference in diet was this chia bowl I made. I'm thinking maybe the cinnamon made a difference.

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Week 3 - Back
05/29/2020

One Arm BB Row: x15, 10x10, 27.5x6, 45x8, 50x6
Supinated pulldown (Band): redx10, greenx4, double redx8, x8
Deadlift: 135x6, 170x3, 205x3, 240x6,6,6
3-way curry band pulls: red, green, green.
BB pullover: 65x10,10
Band Shrugs: green x 10 (3 rounds, 3 sec iso each rep)
Leg raises: x17,x15,15,15
 
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Week 3 - Arms
05/31/2020

Seated Hammer Curls: warmups (5's, 10's), 17.5 Kbs (3 rounds of 12, last 2-3 reps were partials)
KB Concentration Preacher curls: 17.5x (3 rounds of 10)
BB Curls: 55x8> 6 partials, 45x8>6 partials, 45x8>6 partials
Band Tri pushdown: orange x12, 12, 12>greenx5 > redx6
BB Floor Press: 135x8,8,8
KB Lying Ext: 17.5 (3 rounds of 11)
Standing Calf: BWx20, 20, (2) 17.5lbs KBs each hand x 20 > BWx20 > 15 sec stretch > 10 sec squeeze >20 partials [2 rounds]
 
Week 4 - Legs
06/01/2020

Seated Leg Curl w/Bands: red mini x20, x20, green mini x5, orange light x4, orange x 10,10,10>greenx7>10partials>12 sec iso
Front Squats: 65x10, 95x10, 115x6, 135x2, 155x8, 155x8, 155x6
KB reverse lunge: 17.5x15, 35x15, 35x12>6>6 (cluster) [2 rounds]
KB Goblet Squats: 35x15 (3 rounds)
BB RDL: 135x8,8,8
Crunches: x15, 11,11,11

Notes:
Brutal work out. +5 lbs from last week on my first working set, and then the additional 6 rep set really wrecked my legs. Weighed myself for the first time since 1/23/2020. -3 lbs. 179.2 this morning.
 
Week 4 - Chest/Shoulders
06/03/2020

Slight Incline BB Press: 45x15, 65x10, 85x8, 115x3, 135x2, 155x6
BB Bench Press: 95x8, 115x3, 135x3, 165x6
Hex Press: 10'sx9, 25x10>6>5 (cluster)
Band Fly Press: Orangex10 (4 rounds)
Rear Delt Band Pull: redx10 (3 rounds)
Partial DB Raise: 25x25 (3 rounds)
Partial DB Raise (top half): 10x10 (3 rounds)
Standing Calf: bwx20,20, 25lbs DB each hand x15> bwx20, 15 sec stretch > 10 sec iso hold > 20 partials (2 rounds)
 
Week 4 - Back
06/05/2020

One Arm BB Row: x15, 10x10, 27.5x6, 45x10, 45x12
Supinated pulldown (Band): greenx6, 6, double redx10, x12
BB pullover: 65x10 (3 rounds)
3-way curry band pulls: greenx8 (3 rounds)
Band hypers: grey x20
Band Shrugs: green x 30, 30, Barbell 65lbs x 30 >5 extremely slow reps
Crunches: 4xfailure

Notes: Only 1 set of hypers, as I did backyard weed work and finally got around to cleaning all the mildew from our planters in the front yard.

International Doughnut Day
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no arms this week, this is how the program turns out and the way I am running it. Also, taking today as another rest day before hitting week 5. Still don't feel fully recovered.
 
Week 5 - Legs
06/09/2020

Seated Leg Curl w/Bands: red mini x20, x20, green mini x5, orange light x4, orange x 9>greenx8>10 extremely slow partials
Front Squats: 65x10, 95x8, 115x6, 135x2, 145x8, 155x8
Split squat front foot elevated: 10x4, 17.5x4, 25x10, 25x10>17.5x7>10x5 (holding weight on each hand per leg)
Leg extension alternative w/ band (from Meadows YouTube workouts): Ox10, Ox10>35 partials
Single leg RDL: 25x8 (3 rounds per leg)
Standing Calf: bwx20,20, 25lbs DB each hand x15> bwx20, 10 sec stretch > 10 sec iso hold > 20 partials (3 rounds)

Notes: Plan calls to move to a leg press cycle, but I feel good with improving my front squat.. and I don't have a leg press. Weight improved drastically from week 1 -> 135x8, 145x8 (+10 lbs). I attribute this to perhaps just getting in more practice on the movement.
 
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Week 5 - Chest/Shoulders
06/10/2020

BB Bench Press: 45x15, 65x10, 85x8, 115x3, 135x2, 155x1, 165x8
Slight Incline BB Press: 65x10, 85x3, 115x3, 125x7
Band Press: Ox4, Greyx 3, Greyx 8, x6> 4> 3
Band Fly: Ox8 (3 rounds, 10 sec stretch after last rep)
Chest supported rear DB fly: 5x15 ( 3 rounds, 2 sec squeeze)
30 over and backs
Wide grip band row: red bands x 10 (3 rounds)
DB y raise: 10x12 (3 rounds)
Crunches: 4x failure

Notes: felt good rotating flat bench with slight incline.
 
Week 5 - Arms
06/13/2020

Single handle band tri pushdown/ bent over tri ext: redx12/redx8 (4 rounds)
Bench dips: bwx8 (4 rounds)
BB Drag Curls: 45x12 (4 rounds)
KB spider curls/ band reverse curls: 17.5x10/redx8 (4 rounds)
Standing Calf: BWx20, 20, 25 each hand x 20 > BWx20 > 10 sec stretch > 10 sec squeeze >15 partials> 25 each handx15 [2 rounds]
 
Week 6 - Legs
06/15/2020

Seated Leg Curl w/Bands: red mini x20, x20, green mini x5, orange light x4, orangex8, x8>6>5 (cluster)
Front Squats: 65x10, 95x8, 115x5, 135x2, 145x8, 165x8
Split squat front foot elevated: 10x4, 17.5x4, 25x10, 25x10>iso (cluster with isos)(holding weight on each hand per leg)
DB squat: 65x10,10
Nordic Leg curl: 9, 8

Improvised
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Week 6 - Chest/Shoulders
06/17/2020

BB Bench Press: 45x15, 65x10, 85x8, 115x3, 135x2, 155x1, 165x9
Slight Incline BB Press: 65x10, 85x3, 115x3, 125x8
Pec Minor Dip: x8, 10, 10
Band low cross: Ox8, Ox8 >rest 20 sec > 6 > Gx6 > Rx6 > 10 sec iso
Side partial laterals: 25x20 (3 rounds)
spider crawls: 1 set
chest supported rear laterals: 10x10>5 partials on last rep of each set( 3 rounds)
spider crawls: 1 set
incline front delt raises: 10x10 ( 3 rounds)
situps: 4 x failure

Notes: +1 rep on first two presses. Good progress.
 
Week 6 - Back
06/18/2020

Meadows Row: x15, 17.5x10, 27.5x5, 35x12, 45x10
standing 1 arm row: 35x8,8,8
3 way curry pulldowns: Green bandx6 (3 rounds)
BB pullovers: 55x12 (3 rounds)
Band hypers: grey x 12 (2 rounds)
Calfs: 25x20> BWx15> 20 sec stretch > 15 partials> 25 each hand x 15 ( 2 rounds)

Note: noticed I forgot to add my week 5 back workout, but I did progress on my reps for first 2 lifts. +2 reps on all of them with same weight.
 
No arms this week... I focused on remodeling work around my house. Real productive weekend fixing up home projects.
 
Week 7 - Legs
06/22/2020

Seated Leg Curl w/Bands: red mini x20, x20, green mini x5, orange light x4, orangex10, 10, 10
Front Squats: 65x10, 95x8, 115x5, 135x2, 165x8, 165x8
Reverse Lunge: 35x10 (3 rounds)
Sissy Squat using bands: 25lbs db x10, 35x8,8
Band Good mornings: orange x 25 ( 2 rounds)

Notes: + volume using heavier weight. consistently weighing in around 177 for the past couple weeks.
 
Week 7 - Chest/Shoulders
06/24/2020

BB Bench Press: 45x15, 65x10, 85x8, 115x3, 135x2, 155x1, 165x10
Slight Incline BB Press: 65x10, 85x3, 115x3, 125x10
DB + Band flat press: 25'x10, 25 + red band x10 > 5> 4 (Cluster)
Band fly press: orange x 10 (4 rounds)
Landmine shoulder press: 10x10, 20x4, 35x8, 30x8, 8
spider crawls: 1 set
bent over db swings: 15x25 ( 3 rounds)
spider crawls: 1 set
leaning forward lateral raises: 10x10 ( 3 rounds)
Calfs: 25x20> BWx15> 20 sec stretch > 15 partials> 25 each hand x 15 ( 2 rounds)

Notes: +1 rep on first press. +2 on 2nd exercise. Good progress.
 
Week 7 - Back
06/26/2020

Deadlifts: 95x10, 135x4, 185x4, 205x2, 225x2, 245x1, 265x1, 275x1, 295x1, 315xfailed... 275x4
Banded Pullups: orange x 10 > 5 >4 (cluster)

Notes: decided to go off script today to try out my new 45 plates... but sadly my deadlift is weaker or I exhausted myself trimming and cleaning up weeds yesterday.
 
Week 7 - Arms
06/27/2020

Giant Set (5 rounds)
A. SIngle Handle Band Tri Pushdown: Red Band x 10
B. DB Hammer Curl: 15 x 8
C. Bent over band ext: Red Band x 10
D. Supinated DB Curl Slow Partials: 15x 15

Notes: Made some snack purchases and did some more home remodeling this weekend. Extra rest day as well.
 
Week 8 - Legs
06/30/2020

Seated Leg Curl w/Bands: red mini x20, x20, green mini x5, orange light x4, orangex10, 10, 10>Gx10>10 partials > 10 sec iso
Front Squats: 65x10, 95x8, 115x5, 135x2, 160x8, 160x8, 85x20
Reverse Lunge: 15x20, 25x15, 35x10
Band Leg Extension: Orange x 12 (3 rounds, 2 sec squeeze each rep)
Nordic leg curl: 3 rounds of 8
Situps: 4xfailure
 
Week 8 - Chest & Shoulders
07/2/2020

BB Press: 185x4, 175x6
Slight Incline BB Press: 135x6
Hex Press: 25x8> 15x6> 10x5
Band Flys: redx10 (4 rounds, 45 sec rest)
Seated BB Shoulder press: 85x8 (3 rounds)
Rear Delt band pull: red x 10 (3 rounds)
DB Side laterals: 15x8 ( 4 rounds, 45 sec)
Standing calves
 
Week 8 - Back
07/3/2020

Meadows row: 45x10, 45x13
standing 1 arm db row: 40x10, x16
straight arm band pullovers: redx10 (3 rounds)
curry 3 way pulls with band: green x 6/6/6 (3 rounds)
band hypers: grey x 10 ( 3 rounds, extremely slow and controlled)
crunches: 4x failure
 
Week 8 Arms
07/4/2020

Cross bench hammers: 15x12 ( 3 rounds)
Concentration preacher curls: 15 each hand x 10 ( 3 rounds)
BB curls: 65x8, 8, 8> 55x6 >45x6
dual handle band pushdown: red x 12, 12, 12>8>6 (cluster)
PinPress: 135x5,5,5
lying kettlebell ext: 17.5 each hand x 12, ( 3 rounds)
standing calves

that's a wrap on this program. starting another on July 8th.
 
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